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How to Relieve Insomnia Without Medication

Do you struggle to fall asleep at night?

This could mean rolling around in bed for hours, waking up in the middle of the night, and constantly feeling exhausted. Your skin doesn’t glow like it used to, your eyebags are the worse they’ve ever been, and you just want to sleep again.

If you have problems sleeping and have been diagnosed by a medical doctor as having insomnia, most likely your doctor would have prescribed an over-the-counter pill or drug to help you out.

But instead of taking medication (and possibly becoming dependent on it to sleep), try some natural strategies instead.

#1. Establish a fixed and consistent sleep schedule

Create a set time every night where you begin to wind down. When this time comes, you turn off your phone and computer, dim the lights, and prepare for bed. For your bed preparation, this could include a hot shower, some calming music, and maybe even a book.

Remember, try to do this all an hour before sleep. You don’t want your mind racing when it comes time to sleep.

Do this consistently over a period of 2-4 weeks and this becomes a habit.

#2. Exercise

A proper work out during the day prepares the body for a restful night. However, if you do this at night, the endorphins released will provide an energy boost that lasts 2-3 hours and will make it difficult to fall asleep.

#3. Stay away from caffeine or nicotine

Both caffeine and nicotine are stimulants that gives your body a boost of energy. This increases your mind’s alertness and makes you stay awake longer.

The effects of caffeine last for about 6 hours so avoid consuming food and drinks that have caffeine after around 3 P.M (chocolates, soda, tea).

#4. Surround yourself with the scent of lavender

There have been studies that show that people who surround themselves with the scent of lavender sleep better and longer. Lavender helps relax the muscles of the body to help you fall asleep.

Instead of putting real lavenders next to you, try something like a lavender sleep spray. These use lavender essential oils to help you relax.

#5. Invest in a good quality mattress suitable for your body type

There are different types of mattresses that cater to different types of body structures. Make sure you pick a mattress that you really feel comfortable on, this will greatly help you fall asleep faster and sleep longer.

#6. If all else fails, try working with a specialist

If your lack of sleep is primarily due to stress and anxiety, a counsellor and psychotherapist can help you attack the problem at its core.

By helping you manage your stress and anxiety, you’ll be able to rest easy at night again. This could be through identifying harmful thoughts, learning management strategies, and so much more

Do you want better sleep? Speak to our professional counsellor and psychotherapist.